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VEGETARIANMEALPLANS

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Table of Contents

FAQs .........................................................................4

WEEK 1 - Vegetarian Meal Plan & Recipes ..5Week 1 Vegetarian Meal Plan Swap Vege for Vege ...................6Week 1 Recipes ............................................................................7Banana Omelette ................................................................................................................. 8Power Shake ......................................................................................................................... 9Quick Start Shake ................................................................................................................. 10Vegetable Stir-fry .................................................................................................................. 11Quinoa Salad ........................................................................................................................ 12Sweet Potato Mini Pizzas .................................................................................................... 13Chickpea Burgers ................................................................................................................ 14Mixed Bean Salad ................................................................................................................ 15Hearty Vegetable Soup ....................................................................................................... 16Vegetable Curry ................................................................................................................... 17

WEEK 2 - Vegetarian Meal Plan & Recipes ..18Week 2 Vegetarian Meal Plan Swap Vege for Vege ..................19Week 2 Recipes ............................................................................20Easy Chia Seed Pudding ..................................................................................................... 21Banana Omelette ................................................................................................................. 22Power Shake ......................................................................................................................... 23Vegetable Stir-fry .................................................................................................................. 24Quinoa Salad ........................................................................................................................ 25Butternut Squash Mini Pizzas ............................................................................................. 26Mushroom Omelette ............................................................................................................ 27Vegetable Skewers ................................................................................................................ 28Curried Sweet Potato ........................................................................................................... 29Black Bean Tacos ................................................................................................................. 30

WEEK 3 - Vegetarian Meal Plan & Recipes ..31Week 3 - Vegetarian Meal Plan Swap Vege for Vege ................32Week 3 - Recipes ..........................................................................33Banana Omelette ................................................................................................................. 34Power Shake ........................................................................................................................ 35Quick Start Shake ................................................................................................................. 36Vegetable Stir-fry .................................................................................................................. 37Quinoa Salad ........................................................................................................................ 38Sweet Potato Mini Pizzas .................................................................................................... 39Chickpea Burgers ................................................................................................................ 40Mixed Bean Salad ................................................................................................................ 41Hearty Vegetable Soup ....................................................................................................... 42Vegetable Curry ................................................................................................................... 43

WEEK 4 - Vegetarian Meal Plan & Recipes ..44Week 4 - Vegetarian Meal Plan Swap Vege for Vege ...............45Week 4 - Recipes ..........................................................................46Easy Chia Seed Pudding ..................................................................................................... 47Banana Omelette ................................................................................................................. 48Power Shake ......................................................................................................................... 49Vegetable Stir-fry .................................................................................................................. 50Quinoa Salad ........................................................................................................................ 51Butternut Squash Mini Pizzas ............................................................................................. 52Mushroom Omelette ............................................................................................................ 53Vegetable Skewers ................................................................................................................ 54Curried Sweet Potato ........................................................................................................... 55Black Bean Tacos ................................................................................................................. 56

WEEK 5 - Vegetarian Meal Plan & Recipes ..57Week 5 - Vegetarian Meal Plan Swap Vege for Vege ................58Week 5 - Recipes ..........................................................................59Almond Protein Shake ......................................................................................................... 60Easy Black Bean Breakfast Bowl ......................................................................................... 61Simple Omelette .................................................................................................................. 62Easy Chia Seed Pudding ..................................................................................................... 63Tomato Basil Omelette ........................................................................................................ 64Tasty Chia Seed Pudding ..................................................................................................... 65Quick Start Shake ................................................................................................................. 66

Broccoli, Sweet Potato and Bean Salad ............................................................................. 67Beetroot Salad ...................................................................................................................... 68Healthy Steamed Vegetables ............................................................................................... 69Spinach & Chickpea Salad ................................................................................................. 70Chakchouka ......................................................................................................................... 71Lentil Stir Fry ......................................................................................................................... 72Stuffed Tomatoes ................................................................................................................. 73Healthy Vegetable Dish ........................................................................................................ 74Huevos Rancheros ................................................................................................................ 75

WEEK 6 - Vegetarian Meal Plan & Recipes ..76Week 6 - Vegetarian Meal Plan Swap Vege for Vege ................77Week 6 - Recipes ..........................................................................78Green Protein Shake ............................................................................................................ 79Pear & Spinach Omelette .................................................................................................... 80Almond Butter Chia Shake .................................................................................................. 81Mushroom Omelette ............................................................................................................ 82Matcha Chia Seed Pudding ................................................................................................. 83Crispy Fried Eggs .................................................................................................................. 84Quick Start Shake ................................................................................................................. 85Fennel Salad ......................................................................................................................... 86Veggie Avocado Toast ......................................................................................................... 87Red Beans & Rice .................................................................................................................. 88Red Lentil Soup ..................................................................................................................... 89Courgette Pasta with Sundried Tomatoes ........................................................................ 90Beans & Spinach Tacos ........................................................................................................ 91Quick Mexi Dish ................................................................................................................... 92Spiced Carrot Soup With Celery ......................................................................................... 93Italian Rice Salad ................................................................................................................. 94Vegetable Stir-fry .................................................................................................................. 95Cauliflower Egg Fried Rice .................................................................................................. 96

WEEK 7 - Vegetarian Meal Plan & Recipes ..97Week 7 - Vegetarian Meal Plan Swap Vege for Vege ................98Week 7 - Recipes ..........................................................................99Almond Protein Shake ......................................................................................................... 100Easy Black Bean Breakfast Bowl ......................................................................................... 101Simple Omelette .................................................................................................................. 102Easy Chia Seed Pudding ..................................................................................................... 103

Tomato Basil Omelette ........................................................................................................ 104Tasty Chia Seed Pudding ..................................................................................................... 105Quick Start Shake ................................................................................................................. 106Broccoli, Sweet Potato and Bean Salad ............................................................................. 107Beetroot Salad ...................................................................................................................... 108Healthy Steamed Vegetables ............................................................................................... 109Spinach & Chickpea Salad ................................................................................................. 110Chakchouka ......................................................................................................................... 111Lentil Stir Fry ......................................................................................................................... 112Stuffed Tomatoes ................................................................................................................. 113Healthy Vegetable Dish ........................................................................................................ 114Huevos Rancheros ................................................................................................................ 115

WEEK 8 - Vegetarian Meal Plan & Recipes ..116Week 8 - Vegetarian Meal Plan Swap Vege for Vege ................117Week 8 Recipes ............................................................................118Green Protein Shake ............................................................................................................ 119Pear & Spinach Omelette ................................................................................................... 120Almond Butter Chia Shake .................................................................................................. 121Mushroom Omelette ............................................................................................................ 122Matcha Chia Seed Pudding ................................................................................................. 123Crispy Fried Eggs .................................................................................................................. 124Quick Start Shake ................................................................................................................. 125Fennel Salad ......................................................................................................................... 126Veggie Avocado Toast ......................................................................................................... 127Red Beans & Rice .................................................................................................................. 128Red Lentil Soup .................................................................................................................... 129Courgette Pasta with Sundried Tomatoes ........................................................................ 130Beans & Spinach Tacos ........................................................................................................ 131Quick Mexi Dish .................................................................................................................... 132Spiced Carrot Soup With Celery ......................................................................................... 133Italian Rice Salad ................................................................................................................. 134Vegetable Stir-fry .................................................................................................................. 135Cauliflower Egg Fried Rice .................................................................................................. 136

FAQs What if I don’t like a certain food?

You can swap veg for veg

What if I have to go out for dinner?

Stick to protein/Veg/Salad (no sauces)

Can I have decaffeinated coffee?

No. In order to remove caffeine the coffee beans must go through a process, which often involves chemicals. In addition to this, to be classified as decaf, the product only needs to contain 97% less caffeine than traditional coffee

Isn’t it dangerous to eat more than 3 eggs per week, will I increase my cholesterol?

No, it isn’t dangerous. Eggs do contain cholesterol, but have little to no impact on a person’s blood cholesterol, so are safe to include regularly in your diet.

What brand of Stock should I buy?

Try to choose a stock with low salt, with an ingredients list containing recognizable foods. Avoid any products with food additives starting with E (eg. E321). Something to note - most chicken stocks are vegetarian-friendly and only flavoured to taste like chicken, but always check ingredients list as some brands do use the real thing. The Massel range of stocks are vegan/vegetarian-friendly.

WEEK 1 Vegetarian Meal Plan & Recipes

Week 1 Vegetarian Meal Plan Swap Vege for Vege

Breakfast Snacks Lunch Snacks Tea Drinks & Supplements

Monday Power Shake Carrot sticks and hummus

Salad: Beans, spinach, tomatoes, peppers, cucumber and cashews with olive oil

Handful of mixed nuts

Vegetable stir fry: (make an extra portion)

2-3 litres of bottled water, Green and Herbal teas

Tuesday 2 poached eggs, spinach & mushrooms

Handful of blueberries and almonds

Extra portion from last night’s tea

Carrots & Hummus

Quinoa salad (make an extra portion)


Wednesday Banana omelette

Handful of nuts

Extra Portion from last night’s tea

Fruit salad: mango, melon and strawberries

Sweet Potato Mini Pizzas with Salad (make an extra portion)


Thursday Banana, 2 Tbsp Probiotic Yogurt with seeds

Boiled egg Extra portion from last night’s tea

Apple and hummus

Chickpea burgers – spinach, peppers, cucumber (make 3 extra)


Friday 2 Poached Eggs, Spinach & Mushrooms

Carrot sticks and hummus



Mixed Bean Salad (make extra)


Saturday Quick Start Shake

Handful of blueberries and walnuts


Celery & Hummus

Hearty Vegetable Soup


Sunday Banana, 2 Tbsp Probiotic Yogurt with seeds

Apple and Hummus

Roast vegetable medley (keep extra for lunch tomorrow)

Carrots & Hummus

Vegetable Curry


Week 1 Recipes

Banana Omelette ................................................................................................................. 8Power Shake ......................................................................................................................... 9Quick Start Shake ................................................................................................................. 10Vegetable Stir-fry .................................................................................................................. 11Quinoa Salad ........................................................................................................................ 12Sweet Potato Mini Pizzas .................................................................................................... 13Chickpea Burgers ................................................................................................................ 14Mixed Bean Salad ................................................................................................................ 15Hearty Vegetable Soup ....................................................................................................... 16Vegetable Curry ................................................................................................................... 17

10 busymumfitness ©2018

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k 1 Banana

OmeletteSERVES 1

+ Ingredients

• 1 chopped banana • 3 whole eggs • cinnamon to taste• 1 tbsp. coconut oil

+ Directions

1. Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften

2. While the banana is warming, beat the 3 eggs in a bowl

3. Pour the eggs over the banana

4. When the omelette is almost cooked sprinkle the cinnamon over the top


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k 1 Power

ShakeSERVES 1

+ Ingredients

• 500ml Almond Milk (unsweetened)

• Half an Avocado• Handful of Walnuts• Half a Banana• 30g Protein Powder• 1 tsp Ground Nutmeg• 1 tsp Ginger Powder• 2 tsp Chia Seeds

+ Directions

1. Blend together until smooth.

2. Enjoy!


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k 1 Quick Start

ShakeSERVES 1

+ Ingredients

• 1 cup almond milk• 1 scoop vanilla protein

powder• ½ cup frozen blueberries• ½ banana• handful of ice cubes

+ Directions

1. Blend together in a blender until smooth

2. Enjoy!


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k 1 Vegetable

Stir-frySERVES 2

+ Ingredients

• 1 red bell pepper - sliced • 1⁄2 red onion - diced • 1 cup sliced mushrooms • 1 cup broccoli • 2 garlic cloves - crushed • 1 cup vegetable stock• 1 tbsp. sesame oil • 1 tbsp. coconut oil • ½ cup of raw cashews,

chopped• Pinch of salt and pepper to

taste • 1 tbsp. sesame seeds 1/2

cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger

+ Directions

1. Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside

2. Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir

3. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover

4. Cook for 5–8 mins, until vegetables are still firm, but can be pierced with a fork.

5. Stir in the cashews. Remove from heat. And serve


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k 1 Quinoa

SaladSERVES 2

+ Ingredients

• 1 cup quinoa, cooked and cooled

• 2 tbsp sunflower seeds• 1 cup diced sweet potato • 1 courgette diced • 1 cup aubergine • 1 red onion, quartered • 1 red pepper sliced, sliced • 4 cloves garlic, peeled and

roughly chopped • 2 tbsp. melted coconut oil • 1⁄2 tsp ground cumin • 1⁄2 tsp ground turmeric • 1⁄2 cup fresh coriander

(optional)

+ Directions

1. Preheat oven to 200oC

2. Melt the coconut oil, and whisk in the cumin and turmeric -Drizzle it over the diced vegetables and toss to combine

3. Bake in an oven proof dish for 45 minutes, or until tender

4. Combine with the quinoa and sunflower seeds and serve with fresh herbs and a squeeze of lemon juice


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k 1 Sweet Potato

Mini Pizzas SERVES 2

+ Ingredients

• 2 large Sweet Potatoes • 1⁄2 tube tomato puree • 1 chopped pepper • 1⁄2 chopped onion

+ Directions

1. Peel then cut the sweet potato into large, thin slices

2. Cover with tomato puree

3. Sprinkle peppers and onions over the top

4. Place on a baking tray in a pre-heated oven at 200*C for 25-30 minutes


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k 1 Chickpea

Burgers SERVES 2

+ Ingredients

• 3 cups chickpeas • 1⁄4 cup ground almond • 2 carrot • 1 onion • 3 garlic cloves • 1⁄2 cup alfalfa sprouts • 1⁄2 cup fresh coriander • 2 eggs • salt/pepper • Squeeze of lemon • 2 tbsp. coconut oil • Sprinkle black pepper or

spice of choice

+ Directions

1. Mash the chickpeas or use a food processor

2. Add the veggies and seasoning into the processor

3. Add the eggs and ground almond and mix

4. Shape the burgers into patties

5. Place on a baking tray in a pre-heated oven at 200*C for 20-25min flipping half way

6. Serve with salad


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k 1 Mixed Bean

SaladSERVES 1

+ Ingredients

• Handful of Spinach Leaves • Handful of Watercress, • Handful of Rocket leaves • Beetroot • Cucumber • Red pepper • Avocado • 1 can of Mixed Beans,

rinsed and drained• 1 tbsp. Organic Olive Oil

+ Directions

1. Mix all together and drizzle organic olive oil all over


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k 1

Hearty Vegetable Soup SERVES 2

+ Ingredients

• 1 tsp coconut oil• 3 cloves garlic – roughly

chopped• 3 medium stalks celery• roughly chopped 1 medium

onion• 2 small sweet potatoes• ½ can brown lentils, rinsed

and drained• Cubed 2 medium carrots• Cubed 1 medium courgette• 4 cups gluten free chicken

stock• 1 medium red chilli – finely

sliced• 3 tbsp. fresh coriander• Freshly ground black

pepper – to taste

+ Directions

1. In large saucepan heat coconut oil over a medium to high heat sweat the garlic, onion and celery until onion is soft and clear

2. Remove saucepan from heat and using either a hand blender or regular blender pulse the cooked onion mixture until smooth. Scrape mixture into a bowl and set aside

3. Place the same saucepan back on element and add the stock, sweet potato and carrots and brown lentils. Bring to the boil and cook for 5 mins

4. Add the courgette, chilli and half the fresh coriander reducing the heat to a simmer and cook for 5 mins

5. Stir in the blended onion mixture and season with black pepper

6. Reheat, Serve and top with the remaining fresh coriander


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k 1 Vegetable

Curry SERVES 2

+ Ingredients

• 1 onion • 1⁄2 can coconut milk • 1 tsp chilli powder • 1 tsp paprika • 1 garlic clove (crushed) • 1 tsp ground cumin • 1 tsp turmeric • 1 tsp sea salt • 1 tsp coriander • 1 tbsp. coconut oil • 4 medium chopped

tomatoes • ½ can chickpeas, rinsed and

drained• 3 small peppers • 1 courgette • 1 handful spinach

+ Directions

1. Add oil to the pan, and then add onion, courgette, peppers

2. Once they begin to soften and the coconut milk, spices, chickpeas and then chopped tomatoes

3. Simmer for around 12 minutes before adding the spinach and cooked for a further 3-5 minutes

4. Serve and sprinkle with coriander



Monday Easy Chia Seed Pudding


Salad: Beans, Spinach, tomatoes, peppers, cucumber and cashews with olive oil



2-3 litres of bottled waterGreen and Herbal teas

Tuesday Banana, 2 Tbsp Probiotic Yogurt with seeds



1 Egg Quinoa salad with steamed vegetables (make an extra portion)



Apple and Handful of nuts


Carrot and Hummus

Butternut Squash Mini Pizzas & Salad (make an extra portion)



1 Boiled egg Extra portion from last night’s tea

Peppers and hummus

Mushroom Omelette (make an extra portion)


Friday Power Shake



Coconut cubes

Vegetable Skewers with Salad (make an extra portion)


Saturday Banana Omelette

Handful of blueberries and cashews


Handful of Mixed nuts

Black bean tacos


Sunday Fruit Smoothie or previous breakfast of choice

1 Boiled egg Roasted Vegetable Medley (keep extra for lunch tomorrow)

Peppers and Hummus

Curried Sweet Potato with Steamed Carrots & Broccoli

2-3 litres of bottled water Green and Herbal teas

Week 2 Recipes

Easy Chia Seed Pudding ..................................................................................................... 21Banana Omelette ................................................................................................................. 22Power Shake ......................................................................................................................... 23Vegetable Stir-fry .................................................................................................................. 24Quinoa Salad ........................................................................................................................ 25Butternut Squash Mini Pizzas ............................................................................................. 26Mushroom Omelette ............................................................................................................ 27Vegetable Skewers ................................................................................................................ 28Curried Sweet Potato ........................................................................................................... 29Black Bean Tacos ................................................................................................................. 30


wee

k 2 Easy Chia

Seed Pudding SERVES 1

+ Ingredients

• 1 cup coconut milk • 1 apple, cored• 1/2 cup Chia Seeds• 1/4 teaspoon cinnamon powder• 1/2 teaspoon vanilla extract

+ Directions

1. Combine all ingredients in a blender, except chia seeds

2. Blend until smooth

3. Stir in chia seeds

4. Serve


wee

k 2 Banana

OmeletteSERVES 1

+ Ingredients

• 1 chopped banana• 3 whole eggs• cinnamon to taste• 1 tbsp. coconut oil

+ Directions






wee

k 2 Power

ShakeSERVES 1

+ Ingredients



+ Directions


2. Enjoy!


wee

k 2 Vegetable

Stir-frySERVES 2

+ Ingredients





+ Directions







wee

k 2 Quinoa

SaladSERVES 2

+ Ingredients




(optional)

+ Directions






wee

k 2

Butternut Squash Mini PizzasSERVES 2

+ Ingredients

• 2 large Sweet Potatoes• 1⁄2 tube tomato puree• 1 chopped pepper• 1⁄2 chopped onion

+ Directions






wee

k 2 Mushroom

OmeletteSERVES 1

+ Ingredients

• 1 cup chopped mushroom• 3 whole eggs• 2 tbsp. parsley• 1 tbsp. coconut oil

+ Directions

1. Heat the oil in pan on a medium heat then add the chopped mushroom. Heat until they soften

2. While the mushrooms are warming, beat the 3 eggs in a bowl

3. Pour the eggs over the mushrooms

4. When the omelette is almost cooked sprinkle the parsley over the top


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k 2 Vegetable

SkewersSERVES 2

+ Ingredients

• 6 tbsp. soy sauce• 2 tsp minced garlic• 2 tbsp. honey• 2 tablespoons white

sesame seeds {optional}• 2 peppers of your choice

{red, orange, yellow, or green}, cut into 1-inch or larger pieces

• 1 courgette (zucchini)• 1 cup Mushrooms• 1/2 small red onion, cut into

1-inch or larger pieces

+ Directions

1. In a small bowl combine the soy sauce, minced garlic, sesame seeds. Mix well

2. Place the cut vegetables in a zip lock bag. Pour the marinade over them - optional to put in the

3. fridge as this will make the flavor last longer

4. On skewers thread the peppers, mushroom, courgette and onion.

5. Using the grill – Turn about 3-4 minutes per side, or until the vegetables are cooked through but still firm


wee

k 2 Curried

Sweet PotatoSERVES 2

+ Ingredients

• 1 medium onion• 1⁄2 can coconut milk• 2 cloves chopped garlic• 1 chili pepper (de-seeded &

diced)• 1 tbsp. ginger• 1 tsp ground cumin• 1⁄2 tsp cinnamon• 1 tsp sea salt• 1⁄2 tsp turmeric• 1⁄2 tsp coriander• 1 tbsp. olive oil• 1 tin chopped tomatoes• 3 Sweet Potato peeled &

diced• 1 can lentils, rinsed and

drained• 2 cups spinach• 1 cup peas

+ Directions

1. Blend onion, coconut milk, garlic, chili, ginger, 1⁄2 tin of tomatoes, cumin, cinnamon, turmeric and coriander and 3 tbsp. water to make a paste

2. Heat the oil in a pan, add the paste and cook for 5-10 minutes

3. Add the remaining tomatoes and sweet potato and cook on a medium heat for 20 minutes until the squash softens

4. Mix in the lentils and spinach and cook for a further 5 minutes

5. Remove from the heat and add the mint before serving


wee

k 2 Black Bean

TacosSERVES 4

+ Ingredients

• 8 corn tortillas • 1 can (15-ounce) black

beans• 2 tsp. coconut oil• 3/4 cup chopped onion• 2 garlic cloves, minced • 1 jalapeño pepper, minced • 1/2 teaspoon oregano • 1 tablespoon soy sauce • 1 tablespoon dry sherry • Avocado salsa & shredded

romaine lettuce, to serve

+ Directions

1. Heat coconut oil in a skillet over medium heat

2. Stir in garlic, onion, oregano and jalapeno and cook for 8 minutes

3. Stir in beans, soy sauce, and sherry and cook for 7 minutes

4. Season with salt and pepper

5. Warm the corn tortillas and spoon a1/3 cup of the mixture into each tortilla

6. Top each with lettuce and avocado salsa

7. Serve



Monday Power Shake Carrot sticks and hummus

Salad: Beans, spinach, tomatoes, peppers, cucumber and cashews with olive oil




Tuesday 2 poached eggs, spinach & mushrooms



Carrots & Hummus

Quinoa salad (make an extra portion)



Handful of nuts


Fruit salad: mango, melon and strawberries

Sweet Potato Mini Pizzas with Salad (make an extra portion)



Boiled egg Extra portion from last night’s tea

Apple and hummus

Chickpea burgers – spinach, peppers, cucumber (make 3 extra)


Friday 2 Poached Eggs, Spinach & Mushrooms




Mixed Bean Salad (make extra)


Saturday Quick Start Shake

Handful of blueberries and walnuts


Celery & Hummus

Hearty Vegetable Soup


Sunday Banana, 2 Tbsp Probiotic Yogurt with seeds

Apple and Hummus

Roast vegetable medley (keep extra for lunch tomorrow)

Carrots & Hummus

Vegetable Curry


Week 3 Recipes

Banana Omelette ................................................................................................................. 34Power Shake ........................................................................................................................ 35Quick Start Shake ................................................................................................................. 36Vegetable Stir-fry .................................................................................................................. 37Quinoa Salad ........................................................................................................................ 38Sweet Potato Mini Pizzas .................................................................................................... 39Chickpea Burgers ................................................................................................................ 40Mixed Bean Salad ................................................................................................................ 41Hearty Vegetable Soup ....................................................................................................... 42Vegetable Curry ................................................................................................................... 43


wee

k 3 Banana

OmeletteSERVES 1

+ Ingredients

• 1 chopped banana • 3 whole eggs • cinnamon to taste• 1 tbsp. coconut oil

+ Directions






wee

k 1 Power

ShakeSERVES 1

+ Ingredients



+ Directions


2. Enjoy!


wee

k 3 Quick Start

ShakeSERVES 1

+ Ingredients



+ Directions


2. Enjoy!


wee

k 3 Vegetable

Stir-frySERVES 2

+ Ingredients





+ Directions







wee

k 3 Quinoa

SaladSERVES 2

+ Ingredients




(optional)

+ Directions






wee

k 3 Sweet Potato

Mini Pizzas SERVES 2

+ Ingredients

• 2 large Sweet Potatoes • 1⁄2 tube tomato puree • 1 chopped pepper • 1⁄2 chopped onion

+ Directions






wee

k 3 Chickpea

Burgers SERVES 2

+ Ingredients

• 3 cups chickpeas • 1⁄4 cup ground almond • 2 carrot • 1 onion • 3 garlic cloves • 1⁄2 cup alfalfa sprouts • 1⁄2 cup fresh coriander • 2 eggs • salt/pepper • Squeeze of lemon • 2 tbsp. coconut oil • Sprinkle black pepper or

spice of choice

+ Directions

1. Mash the chickpeas or use a food processor

2. Add the veggies and seasoning into the processor

3. Add the eggs and ground almond and mix

4. Shape the burgers into patties

5. Place on a baking tray in a pre-heated oven at 200*C for 20-25min flipping half way

6. Serve with salad


wee

k 3 Mixed Bean

SaladSERVES 1

+ Ingredients

• Handful of Spinach Leaves • Handful of Watercress, • Handful of Rocket leaves • Beetroot • Cucumber • Red pepper • Avocado • 1 can of Mixed Beans,

rinsed and drained• 1 tbsp. Organic Olive Oil

+ Directions

1. Mix all together and drizzle organic olive oil all over


wee

k 3

Hearty Vegetable Soup SERVES 2

+ Ingredients

• 1 tsp coconut oil• 3 cloves garlic – roughly

chopped• 3 medium stalks celery• roughly chopped 1 medium

onion• 2 small sweet potatoes• ½ can brown lentils, rinsed

and drained• Cubed 2 medium carrots• Cubed 1 medium courgette• 4 cups gluten free chicken

stock• 1 medium red chilli – finely

sliced• 3 tbsp. fresh coriander• Freshly ground black

pepper – to taste

+ Directions

1. In large saucepan heat coconut oil over a medium to high heat sweat the garlic, onion and celery until onion is soft and clear

2. Remove saucepan from heat and using either a hand blender or regular blender pulse the cooked onion mixture until smooth. Scrape mixture into a bowl and set aside

3. Place the same saucepan back on element and add the stock, sweet potato and carrots and brown lentils. Bring to the boil and cook for 5 mins

4. Add the courgette, chilli and half the fresh coriander reducing the heat to a simmer and cook for 5 mins

5. Stir in the blended onion mixture and season with black pepper

6. Reheat, Serve and top with the remaining fresh coriander


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k 3 Vegetable

Curry SERVES 2

+ Ingredients

• 1 onion • 1⁄2 can coconut milk • 1 tsp chilli powder • 1 tsp paprika • 1 garlic clove (crushed) • 1 tsp ground cumin • 1 tsp turmeric • 1 tsp sea salt • 1 tsp coriander • 1 tbsp. coconut oil • 4 medium chopped

tomatoes • ½ can chickpeas, rinsed and

drained• 3 small peppers • 1 courgette • 1 handful spinach

+ Directions

1. Add oil to the pan, and then add onion, courgette, peppers

2. Once they begin to soften and the coconut milk, spices, chickpeas and then chopped tomatoes

3. Simmer for around 12 minutes before adding the spinach and cooked for a further 3-5 minutes

4. Serve and sprinkle with coriander



Monday Easy Chia Seed Pudding


Salad: Beans, Spinach, tomatoes, peppers, cucumber and cashews with olive oil




Tuesday Banana, 2 Tbsp Probiotic Yogurt with seeds



1 Egg Quinoa salad with steamed vegetables (make an extra portion)



Apple and Handful of nuts


Carrot and Hummus

Butternut Squash Mini Pizzas & Salad (make an extra portion)



1 Boiled egg Extra portion from last night’s tea

Peppers and hummus

Mushroom Omelette (make an extra portion)


Friday Power Shake



Coconut cubes

Vegetable Skewers with Salad (make an extra portion)


Saturday Banana Omelette

Handful of blueberries and cashews


Handful of Mixed nuts

Black bean tacos


Sunday Fruit Smoothie or previous breakfast of choice

1 Boiled egg Roasted Vegetable Medley (keep extra for lunch tomorrow)

Peppers and Hummus

Curried Sweet Potato with Steamed Carrots & Broccoli


Week 4 Recipes

Easy Chia Seed Pudding ..................................................................................................... 47Banana Omelette ................................................................................................................. 48Power Shake ......................................................................................................................... 49Vegetable Stir-fry .................................................................................................................. 50Quinoa Salad ........................................................................................................................ 51Butternut Squash Mini Pizzas ............................................................................................. 52Mushroom Omelette ............................................................................................................ 53Vegetable Skewers ................................................................................................................ 54Curried Sweet Potato ........................................................................................................... 55Black Bean Tacos ................................................................................................................. 56


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k 4 Easy Chia


+ Ingredients

• 1 cup coconut milk • 1 apple, cored• 1/2 cup Chia Seeds• 1/4 teaspoon cinnamon

powder• 1/2 teaspoon vanilla extract

+ Directions




4. Serve


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k 4 Banana

OmeletteSERVES 1

+ Ingredients

• 1 chopped banana• 3 whole eggs• cinnamon to taste• 1 tbsp. coconut oil

+ Directions






wee

k 4 Power

ShakeSERVES 1

+ Ingredients



+ Directions


2. Enjoy!


wee

k 4 Vegetable

Stir-frySERVES 2

+ Ingredients





+ Directions







wee

k 4 Quinoa

SaladSERVES 2

+ Ingredients




(optional)

+ Directions






wee

k 4

Butternut Squash Mini PizzasSERVES 2

+ Ingredients

• 2 large Sweet Potatoes• 1⁄2 tube tomato puree• 1 chopped pepper• 1⁄2 chopped onion

+ Directions






wee

k 4 Mushroom

OmeletteSERVES 1

+ Ingredients

• 1 cup chopped mushroom• 3 whole eggs• 2 tbsp. parsley• 1 tbsp. coconut oil

+ Directions

1. Heat the oil in pan on a medium heat then add the chopped mushroom. Heat until they soften

2. While the mushrooms are warming, beat the 3 eggs in a bowl

3. Pour the eggs over the mushrooms

4. When the omelette is almost cooked sprinkle the parsley over the top


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k 4 Vegetable

SkewersSERVES 2

+ Ingredients

• 6 tbsp. soy sauce• 2 tsp minced garlic• 2 tbsp. honey• 2 tablespoons white

sesame seeds {optional}• 2 peppers of your choice

{red, orange, yellow, or green}, cut into 1-inch or larger pieces

• 1 courgette (zucchini)• 1 cup Mushrooms• 1/2 small red onion, cut into

1-inch or larger pieces

+ Directions

1. In a small bowl combine the soy sauce, minced garlic, sesame seeds. Mix well

2. Place the cut vegetables in a zip lock bag. Pour the marinade over them - optional to put in the

3. fridge as this will make the flavor last longer

4. On skewers thread the peppers, mushroom, courgette and onion.

5. Using the grill – Turn about 3-4 minutes per side, or until the vegetables are cooked through but still firm


wee

k 4 Curried

Sweet PotatoSERVES 2

+ Ingredients

• 1 medium onion• 1⁄2 can coconut milk• 2 cloves chopped garlic• 1 chili pepper (de-seeded &

diced)• 1 tbsp. ginger• 1 tsp ground cumin• 1⁄2 tsp cinnamon• 1 tsp sea salt• 1⁄2 tsp turmeric• 1⁄2 tsp coriander• 1 tbsp. olive oil• 1 tin chopped tomatoes• 3 Sweet Potato peeled &

diced• 1 can lentils, rinsed and

drained• 2 cups spinach• 1 cup peas

+ Directions

1. Blend onion, coconut milk, garlic, chili, ginger, 1⁄2 tin of tomatoes, cumin, cinnamon, turmeric and coriander and 3 tbsp. water to make a paste

2. Heat the oil in a pan, add the paste and cook for 5-10 minutes

3. Add the remaining tomatoes and sweet potato and cook on a medium heat for 20 minutes until the squash softens

4. Mix in the lentils and spinach and cook for a further 5 minutes

5. Remove from the heat and add the mint before serving


wee

k 4 Black Bean

TacosSERVES 4

+ Ingredients

• 8 corn tortillas • 1 can (15-ounce) black

beans• 2 tsp. coconut oil• 3/4 cup chopped onion• 2 garlic cloves, minced • 1 jalapeño pepper, minced • 1/2 teaspoon oregano • 1 tablespoon soy sauce • 1 tablespoon dry sherry • Avocado salsa & shredded

romaine lettuce, to serve

+ Directions

1. Heat coconut oil in a skillet over medium heat

2. Stir in garlic, onion, oregano and jalapeno and cook for 8 minutes

3. Stir in beans, soy sauce, and sherry and cook for 7 minutes


5. Warm the corn tortillas and spoon a1/3 cup of the mixture into each tortilla

6. Top each with lettuce and avocado salsa

7. Serve



Monday Almond protein Shake

Handful of Blueberries

Broccoli, Sweet Potato and Bean Salad


Healthy Steamed Vegetables


Tuesday Easy Black Bean Breakfast Bowl

Handful of toasted almonds


1 Apple Spinach & Chickpea Salad


Wednesday Simple Omelette

Handful of nuts


Handful of Cherries

Lentil Stir Fry 2-3 litres of bottled waterGreen and Herbal teas

Thursday Easy Chia Seed Pudding

1 Pear Extra portion from last night’s tea

Freshly Squeezed Orange Juice

Chakchouka 2-3 litres of bottled waterGreen and Herbal teas

Friday Tomato Basil Omelette

Handful of Toasted Pumpkin Seeds


Handful Blueberries

Stuffed Tomatoes


Saturday Tasty Chia Seed Pudding

Freshly Squeezed Grapefruit Juice


Handful Toasted Cashews

Healthy Vegetable Dish


Sunday Quick Start Shake

1 Apple Beetroot Salad Handful of Toasted Almonds

Huevos Rancheros


Week 5 Recipes

Almond Protein Shake ......................................................................................................... 60Easy Black Bean Breakfast Bowl ......................................................................................... 61Simple Omelette .................................................................................................................. 62Easy Chia Seed Pudding ..................................................................................................... 63Tomato Basil Omelette ........................................................................................................ 64Tasty Chia Seed Pudding ..................................................................................................... 65Quick Start Shake ................................................................................................................. 66Broccoli, Sweet Potato and Bean Salad ............................................................................. 67Beetroot Salad ...................................................................................................................... 68Healthy Steamed Vegetables ............................................................................................... 69Spinach & Chickpea Salad ................................................................................................. 70Chakchouka ......................................................................................................................... 71Lentil Stir Fry ......................................................................................................................... 72Stuffed Tomatoes ................................................................................................................. 73Healthy Vegetable Dish ........................................................................................................ 74Huevos Rancheros ................................................................................................................ 75


wee

k 5

Almond Protein ShakeSERVES 1

+ Ingredients

• 1/2 cup vanilla almond milk• 2 tbsp. shredded coconut• 2 tbsp. sliced almonds• ½ banana• 1 scoop chocolate protein

powder• 5 ice cubes

+ Directions

1. Combine all ingredients in a bender

2. Blend until very smooth.

3. Enjoy!


wee

k 5

Easy Black Bean Breakfast BowlSERVES 2

+ Ingredients

• 4 eggs, beaten• 2 tbsp. coconut oil• 1 can black beans, drained • 1/4 cup salsa• 1 avocado, sliced• Pinch of salt & pepper

+ Directions

1. Heat coconut oil over medium heat

2. Stir in eggs and cook for about 5 minutes or until set

3. Microwave beans in a microwave-safe bowl for 1 minute

4. Divide the beans between two serving bowls

5. Top each with scrambled eggs, salsa and avocado

6. Season with salt and pepper and serve


wee

k 5 Simple

Omelette SERVES 1

+ Ingredients

• 1 tsp. butter• 2 eggs • 2 tbsp. almond milk• Handful of spinach• Pinch of sea salt and

pepper• Chopped fresh herbs

(chives, basil and parsley)

+ Directions

1. In a bowl, whisk together all ingredients until well combined

2. Heat butter in a nonstick skillet over medium heat

3. Add egg mixture and cook for about 1 minute

4. Flip over to cook the other side until set

5. Serve


wee

k 5 Easy Chia


+ Ingredients



+ Directions




4. Serve


wee

k 5 Tomato Basil

OmeletteSERVES 1

+ Ingredients

• 2 large eggs• 1 knob butter• Handful cherry tomatoes,

chopped • 3 sprigs of basil• Pinch of salt and pepper

+ Directions 1. In a bowl, whisk together eggs,

tomatoes, basil, salt and pepper

2. Heat butter in a pan and add the egg mixture

3. Cook for about 1 minute and flip over using a spatula

4. Cook the other side for about 1 minute or until set

5. Serve


wee

k 5

Tasty Chia Seed PuddingSERVES 2

+ Ingredients

• 2 cups unsweetened almond milk

• 6 tablespoons chia seeds• 1/2 teaspoon vanilla extract• Strawberries and

blueberries, for topping

+ Directions

1. Mix all ingredients except berries in a mason jar

2. Let sit for 5 minutes and shake well to break up clumps of chia seeds

3. Refrigerate for at least 1 hours before serving

4. Serve topped with berries

5. Enjoy!


wee

k 5 Quick Start

ShakeSERVES 1

+ Ingredients



+ Directions


2. Enjoy!


wee

k 5

Broccoli, Sweet Potato and Bean SaladSERVES 1

+ Ingredients

• 1 cup broccoli (Cut into small pieces)

• 1 cup sweet potato (peeled and diced)

• 1 handful green beans (diced)

• 1 clove garlic (minced)• 5 cherry tomatoes• 1 tsp garlic paste• 1 handful of spinach leaves• 1 tsp. coconut oil

+ Directions

1. With coconut oil, slightly grease a pan over medium heat

2. Now add sweet potato and cook for about 5 min or until potatoes are soft, then add diced broccoli, garlic and green beans. Cook for 5 more mins

3. At this point, place cherry tomatoes and spinach leaves in a bowl. And add the cooked broccoli, green beans and sweet potato. Mix this mixture properly


wee

k 5 Beetroot

SaladSERVES 1

+ Ingredients

• 10 walnuts• 1 beetroot (peeled & sliced)• 1 tbsp. cottage cheese• 1 handful of spinach• 1 cup pumpkin (peeled &

diced)

+ Directions

1. Steam pumpkin until soft and tender

2. Add walnuts, sliced beetroot and spinach to a large bowl

3. Once cooked now add the pumpkin and mix them properly

4. Now spread cottage cheese to the top of the salad and enjoy!


wee

k 5

Healthy Steamed VegetablesSERVES 4

+ Ingredients

• 2 cups chopped broccoli• 2 red bell peppers, sliced in

bite-sized lengths• 1 cup courgettes, sliced into

rounds• 1 cup butternut squash,

sliced into rounds• 8 baby carrots, sliced into

rounds• garlic powder, to taste• salt, to taste

+ Directions

1. Add water in a pot, up to 1 ½ inches from the bottom; set the steamer inside the pot and heat over medium high heat or until the water boils

2. Add the veggies into the steamer and season with salt and garlic powder

3. Cover and cook until the veggies are tender

4. Transfer to the bowl and serve


wee

k 5

Spinach & Chickpea Salad SERVES 4

+ Ingredients

• 2 cups cooked chickpeas• 2 cups four bean mix• 1 cup cherry tomatoes,

diced • 2 cups of spinach• 2 tsp olive oil• 2 tsp. gluten-free mustard• 1/2 tsp. sea salt

+ Directions

1. In a large bowl, combine cooked chickpeas, four bean mix, tomatoes, spinach, olive oil and mustard. Mix properly

2. Season with salt

3. Enjoy!


wee

k 5

Chakchouka SERVES 4

+ Ingredients

• 6 large ripe tomatoes, diced• 1 green sweet pepper,

sliced • 1 red sweet pepper, sliced • 2 large onion, sliced• 4 cloves garlic, chopped• 2 tsp. cumin• 2 tsp. harissa• Handful of herbs (bay

leaves, thyme)• 8 eggs

+ Directions

1. Heat coconut oil in a pan over medium heat

2. Stir in peppers and onion and cook for 5 minutes or until tender; add garlic and cook for 30 seconds

3. Stir in cumin, harissa, tomatoes, bay leaf and thyme

4. Lower the heat and cook for 10 minutes or until tomatoes have broken down into a thick sauce

5. Crack in the eggs and cook, covered, for a few minutes and then remove bay leaves

6. Serve hot


wee

k 5 Lentil Stir

FrySERVES 4

+ Ingredients

• 2 tsp. coconut oil• 2 diced carrot• 2 diced sweet potato• 2 cups diced green beans • 1 cup almonds, sliced• 3 cups canned lentils,

rinsed and drained• 8 dates, diced

+ Directions


2. Stir in carrots and sweet potato for about 5 minutes

3. Stir in green beans and stir until the mixture is golden brown

4. Stir in lentils and dates; cook until heated through

5. Serve on a plate


wee

k 5 Stuffed

TomatoesSERVES 4

+ Ingredients

• 80g pine nuts• 6 large tomatoes• Pinch of basil• Pinch of parsley• 5 tablespoons chopped

chives• 2 springs of oregano• 1⁄2 red pepper (diced)• 10ml olive oil• 1⁄4 clove of garlic• Pinch of sea salt

+ Directions

1. Cut the tomatoes in half and scoop out the seeds, keeping them in a cup

2. Blend all the other ingredients except the oil with a hand blender

3. Add a dessertspoon of the tomato juice from the discarded seeds and the oil, and stir it all together (don’t blend all of the oil)

4. Stuff the tomatoes with the mixture and dehydrate for about an hour at 46*C then you are ready to serve


wee

k 5

Healthy Vegetable DishSERVES 4

+ Ingredients

• 4 large courgettes, sliced into half-moons

• 400g tempeh, diced• 4 medium tomatoes, diced • 1 tbsp. coconut oil• 2 tbsp. butter• 2 tbsp. parmesan cheese,

grated• 1 tsp. basil• 1⁄2 tsp. pepper

+ Directions

1. In a large skillet sauté the courgettes and tomatoes in hot coconut oil and butter for 5 minutes

2. Add tempeh and cook for about 8 minutes or until cooked through and golden browned

3. Add the Parmesan, pepper and basil

4. Stir to coat well

5. Serve warm. Enjoy!


wee

k 5 Huevos

RancherosSERVES 4

+ Ingredients

• 2 onion, finely diced• 2 small red chillis, finely

diced • 2 red pepper, chopped• 2 cloves garlic, crushed • 1 teaspoon cumin• 2 cup chopped tomatoes • 8 eggs

+ Directions

1. Heat coconut oil in a large saucepan over a medium heat

2. Sauté pepper and onion for 5 minutes or until tender

3. Add chili, garlic and cumin and cook for 1 minute

4. Stir in tomatoes and cook for about 10 minutes or until tomatoes are broken down into thick sauce

5. Crack in the eggs and cover the pan; cook for a few minutes or until egg is set to your liking

6. Serve the mixture over plates alongside sliced avocado and refried beans



Monday Green Protein Shake


Fennel Salad


Red Lentil Soup


Tuesday Pear & Spinach Omelette



1 Apple Courgette pasta with sundried tomatoes


Wednesday Almond Butter Chia Shake

Handful of nuts


Handful of Cherries

Beans & Spinach Tacos


Thursday Mushroom Omelette



Quick Mexi Dish


Friday Matcha Chia Seed Pudding



Handful Blueberries

Vegetable stir fry Cauliflower rice


Saturday Crispy Fried Eggs




Spiced Carrot Soup with Celery



1 Applve Veggie Avocado Toast

Handful of Toasted Almonds

Italian Rice Salad


Week 6 Recipes

Green Protein Shake ............................................................................................................ 79Pear & Spinach Omelette .................................................................................................... 80Almond Butter Chia Shake .................................................................................................. 81Mushroom Omelette ............................................................................................................ 82Matcha Chia Seed Pudding ................................................................................................. 83Crispy Fried Eggs .................................................................................................................. 84Quick Start Shake ................................................................................................................. 85Fennel Salad ......................................................................................................................... 86Veggie Avocado Toast ......................................................................................................... 87Red Beans & Rice .................................................................................................................. 88Red Lentil Soup ..................................................................................................................... 89Courgette Pasta with Sundried Tomatoes ........................................................................ 90Beans & Spinach Tacos ........................................................................................................ 91Quick Mexi Dish ................................................................................................................... 92Spiced Carrot Soup With Celery ......................................................................................... 93Italian Rice Salad ................................................................................................................. 94Vegetable Stir-fry .................................................................................................................. 95Cauliflower Egg Fried Rice .................................................................................................. 96


wee

k 6

Green Protein ShakeSERVES 2

+ Ingredients

• 2 scoops vanilla protein powder

• 1 cup unsweetened almond milk

• 1 cup raw chopped kale• 1 mini cucumber, chopped• 1 small green apple, cored

and chopped• 1 teaspoon lemon juice

+ Directions

1. Blend all ingredients until smooth

2. Serve


wee

k 6

Pear & Spinach OmeletteSERVES 2

+ Ingredients

• 1 tsp. coconut oil• 1 thinly diced pear• 4 Eggs• ½ cup spinach leaves

+ Directions

1. Grease a nonstick pan with coconut oil


3. Pour the egg mixture into the pan and cook for about 2 minutes

4. Flip it and cook the other side until set

5. Serve it hot


wee

k 6

Almond Butter Chia ShakeSERVES 1

+ Ingredients

• 1 tablespoon unsweetened almond butter

• 400ml unsweetened almond milk

• 1 large ripe banana • 1 teaspoon raw cacao

powder • 1 tablespoon chia seeds

+ Directions

1. Combine all ingredients in a blender

2. Blend until very smooth

3. Enjoy!


wee

k 6 Mushroom

OmeletteSERVES 1

+ Ingredients

• 2 large eggs• 1 knob butter• 3 mushrooms, chopped • handful of spinach• Pinch of salt and pepper

+ Directions

1. In a bowl, whisk together eggs, mushroom, salt and pepper




5. Serve


wee

k 6

Matcha Chia Seed PuddingSERVES 1

+ Ingredients

• 1/2 cup chia seeds• 400ml almond milk • 1/2 tsp. matcha powder• Fruit, for topping

+ Directions

1. In a bowl, stir together almond milk and chia seeds until well blended

2. Stir in matcha powder

3. Serve topped with fruit


wee

k 6 Crispy Fried

EggsSERVES 1

+ Ingredients

• 2 eggs• 3 tablespoons coconut oil• 1/8 tsp. sea salt• 1/8 tsp. black pepper

Serve with spinach or vegetables of choice

+ Directions

1. Heat coconut oil in a pan until shimmering

2. Break the eggs into the oil


4. Cook the eggs for about 2 minutes, basting the uncooked parts of the egg whites with hot oil until cooked and puffy

5. Transfer to a plate and serve


wee

k 6 Quick Start

ShakeSERVES 1

+ Ingredients



+ Directions


2. Enjoy!


wee

k 6 Fennel

SaladSERVES 4

+ Ingredients

• 12 fennel bulbs, steamed, thinly sliced

• 4 tablespoons fresh lemon juice

• 4 grapefruit, diced• 4 tablespoon extra-virgin

olive oil• chopped mint or coriander• 1 tablespoon pine nuts

+ Directions

1. Mix all the ingredients together in a bowl and chill.

2. Serve topped with pine nuts.


wee

k 6

Veggie Avocado Toast SERVES 2

+ Ingredients

• 1 tablespoon coconut oil• 4 spears asparagus,

chopped • ½ cup sliced peppers • ½ red onion, sliced• 2 tbsp. fresh lime juice • sea salt and black pepper• 1 avocado• 2 eggs, fried• 2 slices toasted gluten free

bread

+ Directions

1. Heat coconut oil in a skillet and add asparagus, pepper, onion and seasoning

2. Sauté the veggies for 5 minutes and stir in lime juice

3. Cook for 2 minutes

4. Top toasted bread with mashed avocado and layer on sautéed veggies

5. Top with fried egg and serve


wee

k 6 Red Beans

& RiceSERVES 4

+ Ingredients

• 1 cup brown rice• 3 cups cooked kidney beans • 3 garlic cloves, minced• 1/2 yellow onion, diced• 1 cup diced celery• 1 ½ cups chopped green

pepper• 1/2 tsp cayenne and red

pepper flakes• 1 tbsp. mixed herbs (bay

leaf, sage and oregano)

+ Directions

1. Follow package instructions to cook rice until tender

2. Combine all ingredients, including rice, in a pan over medium heat and cook, covered, for about 30 minutes


wee

k 6 Red Lentil

SoupSERVES 4

+ Ingredients

• 4 cups vegetable broth• 2 tablespoons minced garlic• 1 cup chopped red onion • 1 teaspoon paprika• 1 teaspoon ground

coriander• ½ teaspoon ground pepper• 1 can red lentils, rinsed and

drained• 1 1/2cups chopped carrots• Fresh lemon juice• Fresh coriander, chopped

+ Directions

1. Add vegetable stock to a saucepan and stir in garlic, onion, paprika, coriander and ground pepper; bring to a gentle boil

2. Boil for about 5 minutes and then add in lentils

3. Simmer for about 15 minutes and then add in chopped carrots

4. Cook, covered, for 15 minutes more or until lentils are tender

5. Serve in bowls garnished with fresh lemon and chopped coriander

6. Enjoy!


wee

k 6

Courgette Pasta with Sundried Tomatoes SERVES 2

+ Ingredients

• 2-3 courgette, shredded • ¼ cup roasted unsalted

almonds • 1 cups tightly packed basil

leaves • 2 Tbsp. extra virgin olive oil • 1 TB lemon juice • ¼ cup sundried tomatoes • Salt and pepper, to taste

+ Directions

1. With a spiralizer, mandolin, or peeler – cut the courgette into long noodle shaped pieces and set aside.

2. In a blender, place all of the other ingredients except olive oil and sundried tomatoes and process for 5 seconds.

3. With machine running, drizzle in the olive oil until blended.

4. Place all ingredients (including courgette) in a bowl.

5. Stir in sundried tomatoes.

6. Toss and serve.


wee

k 6

Beans & Spinach TacosSERVES 4

+ Ingredients

• 2 tablespoons coconut oil• 4 tablespoons canned

kidney beans, rinsed • ½ red onion, chopped• 1 garlic clove, minced• 1 bag fresh spinach• 3 chopped tbsp. parsley • 1 medium tomato, chopped• ½ avocado, sliced • Salt & pepper • 4 corn tortillas

+ Directions


2. Add onion and garlic and sauté until tender

3. Stir in spinach and cook until wilted

4. Divide spinach among four corn tortillas

5. Top each tortilla with beans, sliced avocado, tomato and fresh parsley



wee

k 6 Quick Mexi

Dish SERVES 4

+ Ingredients

• 1 ½ cups cooked brown rice• 2 cups chopped spinach• 1 cup cooked black beans• 1 avocado, thinly sliced• 4 tbsp. organic salsa

+ Directions

1. Cook rice in a pan of salted boiling water for about 30 minutes or until tender and all liquid is absorbed

2. Fluff the rice with a fork and set aside

3. Place spinach on serving plate and add cooked rice

4. Top with black beans, organic salsa and avocado

5. Serve


wee

k 6

Spiced Carrot Soup With Celery SERVES 4

+ Ingredients

• 2 tbsp. coconut oil• 2 sliced leeks• 12 chopped carrots• 12 sticks chopped celery• 2 knobs of ginger• 4 cups of water

+ Directions

1. Heat coconut oil in pan over medium heat

2. Stir in leek, carrot, celery and ginger

3. Sauté, stirring, for about 6-7 mins or until veggies are tender

4. Add water and cover; bring to boil

5. Lower heat and simmer, covered, for about 20-22 minutes

6. Transfer to a food processor and process until smooth

7. Serve hot


wee

k 6 Italian Rice

Salad SERVES 4

+ Ingredients

• 2 cups vegetable stock • 1 ½ cups brown rice • 1 tbsp. basil, shredded • 1⁄2 red pepper, diced • 1 tsp. capers, rinsed • 1 tbsp. black olives,

chopped • Handful of baby tomatoes• 2 tbsp. extra-virgin olive oil • 1 tbsp. red wine vinegar

+ Directions

1. Follow package instructions to cook rice in vegetable stock. Drain and let cool

2. Stir in the remaining ingredients, except olive oil and vinegar

3. In a small bowl, mix vinegar and olive oil; mix through the salad

4. Serve


wee

k 6 Vegetable

Stir-frySERVES 2

+ Ingredients

• 1 red bell pepper - sliced • 1⁄2 red onion - diced • 1 cup sliced mushrooms • 1 cup broccoli • 2 garlic cloves - crushed • 1 cup vegetable stock• 1 tbsp. sesame oil • 1 tbsp. coconut oil • ½ cup of raw cashews, chopped• Pinch of salt and pepper to taste • 1 tbsp. sesame seeds 1/2 cup

chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger

+ Directions







wee

k 6

Cauliflower Egg Fried Rice SERVES 2

+ Ingredients

• 1/2 Cauliflower Grated (or use blender)

• 1tbp Organic Grass Fed Butter

• 1/2 Cup of Frozen Peas• Pinch of rock salt• 1 Egg

+ Directions

1. Grate Cauliflower (or blend) and place into non-stick frying pan with the butter

2. At the same time you can add the egg, peas and salt

3. Then fry the mixture until slightly golden. (8-10min)



Monday Almond protein Shake


Broccoli, Sweet Potato and Bean Salad


Healthy Steamed Vegetables


Tuesday Easy Black Bean Breakfast Bowl



1 Apple Spinach & Chickpea Salad


Wednesday Simple Omelette

Handful of nuts


Handful of Cherries

Lentil Stir Fry 2-3 litres of bottled waterGreen and Herbal teas

Thursday Easy Chia Seed Pudding



Chakchouka 2-3 litres of bottled waterGreen and Herbal teas

Friday Tomato Basil Omelette



Handful Blueberries

Stuffed Tomatoes


Saturday Tasty Chia Seed Pudding




Healthy Vegetable Dish



1 Apple Beetroot Salad


Huevos Rancheros


Week 7 Recipes

Almond Protein Shake ......................................................................................................... 100Easy Black Bean Breakfast Bowl ......................................................................................... 101Simple Omelette .................................................................................................................. 102Easy Chia Seed Pudding ..................................................................................................... 103Tomato Basil Omelette ........................................................................................................ 104Tasty Chia Seed Pudding ..................................................................................................... 105Quick Start Shake ................................................................................................................. 106Broccoli, Sweet Potato and Bean Salad ............................................................................. 107Beetroot Salad ...................................................................................................................... 108Healthy Steamed Vegetables ............................................................................................... 109Spinach & Chickpea Salad ................................................................................................. 110Chakchouka ......................................................................................................................... 111Lentil Stir Fry ......................................................................................................................... 112Stuffed Tomatoes ................................................................................................................. 113Healthy Vegetable Dish ........................................................................................................ 114Huevos Rancheros ................................................................................................................ 115


wee

k 7

Almond Protein ShakeSERVES 1

+ Ingredients

• 1/2 cup vanilla almond milk• 2 tbsp. shredded coconut• 2 tbsp. sliced almonds• ½ banana• 1 scoop chocolate protein

powder• 5 ice cubes

+ Directions

1. Combine all ingredients in a bender

2. Blend until very smooth.

3. Enjoy!


wee

k 7

Easy Black Bean Breakfast BowlSERVES 2

+ Ingredients

• 4 eggs, beaten• 2 tbsp. coconut oil• 1 can black beans, drained • 1/4 cup salsa• 1 avocado, sliced• Pinch of salt & pepper

+ Directions

1. Heat coconut oil over medium heat

2. Stir in eggs and cook for about 5 minutes or until set

3. Microwave beans in a microwave-safe bowl for 1 minute

4. Divide the beans between two serving bowls

5. Top each with scrambled eggs, salsa and avocado



wee

k 7 Simple

Omelette SERVES 1

+ Ingredients

• 1 tsp. butter• 2 eggs • 2 tbsp. almond milk• Handful of spinach• Pinch of sea salt and

pepper• Chopped fresh herbs

(chives, basil and parsley)

+ Directions


2. Heat butter in a nonstick skillet over medium heat

3. Add egg mixture and cook for about 1 minute

4. Flip over to cook the other side until set

5. Serve


wee

k 7

Easy Chia Seed Pudding SERVES 1

+ Ingredients



+ Directions




4. Serve


wee

k 7 Tomato Basil

OmeletteSERVES 1

+ Ingredients

• 2 large eggs• 1 knob butter• Handful cherry tomatoes,

chopped • 3 sprigs of basil• Pinch of salt and pepper

+ Directions 1. In a bowl, whisk together eggs,

tomatoes, basil, salt and pepper




5. Serve


wee

k 7

Tasty Chia Seed PuddingSERVES 2

+ Ingredients

• 2 cups unsweetened almond milk

• 6 tablespoons chia seeds• 1/2 teaspoon vanilla extract• Strawberries and

blueberries, for topping

+ Directions

1. Mix all ingredients except berries in a mason jar

2. Let sit for 5 minutes and shake well to break up clumps of chia seeds

3. Refrigerate for at least 1 hours before serving

4. Serve topped with berries

5. Enjoy!


wee

k 7 Quick Start

ShakeSERVES 1

+ Ingredients



+ Directions


2. Enjoy!


wee

k 7

Broccoli, Sweet Potato and Bean SaladSERVES 1

+ Ingredients

• 1 cup broccoli (Cut into small pieces)

• 1 cup sweet potato (peeled and diced)

• 1 handful green beans (diced)

• 1 clove garlic (minced)• 5 cherry tomatoes• 1 tsp garlic paste• 1 handful of spinach leaves• 1 tsp. coconut oil

+ Directions

1. With coconut oil, slightly grease a pan over medium heat

2. Now add sweet potato and cook for about 5 min or until potatoes are soft, then add diced broccoli, garlic and green beans. Cook for 5 more mins

3. At this point, place cherry tomatoes and spinach leaves in a bowl. And add the cooked broccoli, green beans and sweet potato. Mix this mixture properly


wee

k 7 Beetroot

SaladSERVES 1

+ Ingredients

• 10 walnuts• 1 beetroot (peeled & sliced)• 1 tbsp. cottage cheese• 1 handful of spinach• 1 cup pumpkin (peeled &

diced)

+ Directions

1. Steam pumpkin until soft and tender

2. Add walnuts, sliced beetroot and spinach to a large bowl

3. Once cooked now add the pumpkin and mix them properly

4. Now spread cottage cheese to the top of the salad and enjoy!


wee

k 7

Healthy Steamed VegetablesSERVES 4

+ Ingredients

• 2 cups chopped broccoli• 2 red bell peppers, sliced in

bite-sized lengths• 1 cup courgettes, sliced into

rounds• 1 cup butternut squash,

sliced into rounds• 8 baby carrots, sliced into

rounds• garlic powder, to taste• salt, to taste

+ Directions

1. Add water in a pot, up to 1 ½ inches from the bottom; set the steamer inside the pot and heat over medium high heat or until the water boils

2. Add the veggies into the steamer and season with salt and garlic powder

3. Cover and cook until the veggies are tender

4. Transfer to the bowl and serve


wee

k 7

Spinach & Chickpea Salad SERVES 4

+ Ingredients

• 2 cups cooked chickpeas• 2 cups four bean mix• 1 cup cherry tomatoes,

diced • 2 cups of spinach• 2 tsp olive oil• 2 tsp. gluten-free mustard• 1/2 tsp. sea salt

+ Directions

1. In a large bowl, combine cooked chickpeas, four bean mix, tomatoes, spinach, olive oil and mustard. Mix properly

2. Season with salt

3. Enjoy!


wee

k 7

Chakchouka SERVES 4

+ Ingredients

• 6 large ripe tomatoes, diced• 1 green sweet pepper,

sliced • 1 red sweet pepper, sliced • 2 large onion, sliced• 4 cloves garlic, chopped• 2 tsp. cumin• 2 tsp. harissa• Handful of herbs (bay

leaves, thyme)• 8 eggs

+ Directions


2. Stir in peppers and onion and cook for 5 minutes or until tender; add garlic and cook for 30 seconds

3. Stir in cumin, harissa, tomatoes, bay leaf and thyme

4. Lower the heat and cook for 10 minutes or until tomatoes have broken down into a thick sauce

5. Crack in the eggs and cook, covered, for a few minutes and then remove bay leaves

6. Serve hot


wee

k 7 Lentil Stir

FrySERVES 4

+ Ingredients

• 2 tsp. coconut oil• 2 diced carrot• 2 diced sweet potato• 2 cups diced green beans • 1 cup almonds, sliced• 3 cups canned lentils,

rinsed and drained• 8 dates, diced

+ Directions


2. Stir in carrots and sweet potato for about 5 minutes

3. Stir in green beans and stir until the mixture is golden brown

4. Stir in lentils and dates; cook until heated through

5. Serve on a plate


wee

k 7 Stuffed

TomatoesSERVES 4

+ Ingredients

• 80g pine nuts• 6 large tomatoes• Pinch of basil• Pinch of parsley• 5 tablespoons chopped

chives• 2 springs of oregano• 1⁄2 red pepper (diced)• 10ml olive oil• 1⁄4 clove of garlic• Pinch of sea salt

+ Directions

1. Cut the tomatoes in half and scoop out the seeds, keeping them in a cup

2. Blend all the other ingredients except the oil with a hand blender

3. Add a dessertspoon of the tomato juice from the discarded seeds and the oil, and stir it all together (don’t blend all of the oil)

4. Stuff the tomatoes with the mixture and dehydrate for about an hour at 46*C then you are ready to serve


wee

k 7

Healthy Vegetable DishSERVES 4

+ Ingredients

• 4 large courgettes, sliced into half-moons

• 400g tempeh, diced• 4 medium tomatoes, diced • 1 tbsp. coconut oil• 2 tbsp. butter• 2 tbsp. parmesan cheese,

grated• 1 tsp. basil• 1⁄2 tsp. pepper

+ Directions

1. In a large skillet sauté the courgettes and tomatoes in hot coconut oil and butter for 5 minutes

2. Add tempeh and cook for about 8 minutes or until cooked through and golden browned

3. Add the Parmesan, pepper and basil

4. Stir to coat well

5. Serve warm. Enjoy!


wee

k 7 Huevos

RancherosSERVES 4

+ Ingredients

• 2 onion, finely diced• 2 small red chillis, finely

diced • 2 red pepper, chopped• 2 cloves garlic, crushed • 1 teaspoon cumin• 2 cup chopped tomatoes • 8 eggs

+ Directions

1. Heat coconut oil in a large saucepan over a medium heat

2. Sauté pepper and onion for 5 minutes or until tender

3. Add chili, garlic and cumin and cook for 1 minute

4. Stir in tomatoes and cook for about 10 minutes or until tomatoes are broken down into thick sauce

5. Crack in the eggs and cover the pan; cook for a few minutes or until egg is set to your liking

6. Serve the mixture over plates alongside sliced avocado and refried beans



Monday Green Protein Shake


Fennel Salad Handful of mixed nuts

Red Lentil Soup


Tuesday Pear & Spinach Omelette



1 Apple Courgette pasta with sundried tomatoes


Wednesday Almond Butter Chia Shake

Handful of nuts


Handful of Cherries

Beans & Spinach Tacos


Thursday Mushroom Omelette



Quick Mexi Dish


Friday Matcha Chia Seed Pudding



Handful Blueberries

Vegetable stir fry Cauliflower rice


Saturday Crispy Fried Eggs




Spiced Carrot Soup with Celery



1 Apple Veggie Avocado Toast


Italian Rice Salad


Week 8 Recipes

Green Protein Shake ............................................................................................................ 119Pear & Spinach Omelette ................................................................................................... 120Almond Butter Chia Shake .................................................................................................. 121Mushroom Omelette ............................................................................................................ 122Matcha Chia Seed Pudding ................................................................................................. 123Crispy Fried Eggs .................................................................................................................. 124Quick Start Shake ................................................................................................................. 125Fennel Salad ......................................................................................................................... 126Veggie Avocado Toast ......................................................................................................... 127Red Beans & Rice .................................................................................................................. 128Red Lentil Soup .................................................................................................................... 129Courgette Pasta with Sundried Tomatoes ........................................................................ 130Beans & Spinach Tacos ........................................................................................................ 131Quick Mexi Dish .................................................................................................................... 132Spiced Carrot Soup With Celery ......................................................................................... 133Italian Rice Salad ................................................................................................................. 134Vegetable Stir-fry .................................................................................................................. 135Cauliflower Egg Fried Rice .................................................................................................. 136


wee

k 8

Green Protein ShakeSERVES 2

+ Ingredients

• 2 scoops vanilla protein powder

• 1 cup unsweetened almond milk

• 1 cup raw chopped kale• 1 mini cucumber, chopped• 1 small green apple, cored

and chopped• 1 teaspoon lemon juice

+ Directions

1. Blend all ingredients until smooth

2. Serve


wee

k 8

Pear & Spinach Omelette SERVES 2

+ Ingredients

• 1 tsp. coconut oil• 1 thinly diced pear• 4 Eggs• ½ cup spinach leaves

+ Directions

1. Grease a nonstick pan with coconut oil


3. Pour the egg mixture into the pan and cook for about 2 minutes

4. Flip it and cook the other side until set

5. Serve it hot


wee

k 8

Almond Butter Chia ShakeSERVES 1

+ Ingredients

• 1 tablespoon unsweetened almond butter

• 400ml unsweetened almond milk

• 1 large ripe banana • 1 teaspoon raw cacao

powder • 1 tablespoon chia seeds

+ Directions

1. Combine all ingredients in a blender

2. Blend until very smooth

3. Enjoy!


wee

k 8 Mushroom

OmeletteSERVES 1

+ Ingredients

• 2 large eggs• 1 knob butter• 3 mushrooms, chopped • handful of spinach• Pinch of salt and pepper

+ Directions

1. In a bowl, whisk together eggs, mushroom, salt and pepper




5. Serve


wee

k 8

Matcha Chia Seed PuddingSERVES 1

+ Ingredients

• 1/2 cup chia seeds• 400ml almond milk • 1/2 tsp. matcha powder• Fruit, for topping

+ Directions

1. In a bowl, stir together almond milk and chia seeds until well blended

2. Stir in matcha powder

3. Serve topped with fruit


wee

k 8

Crispy Fried EggsSERVES 1

+ Ingredients

• 2 eggs• 3 tablespoons coconut oil• 1/8 tsp. sea salt• 1/8 tsp. black pepper

Serve with spinach or vegetables of choice

+ Directions

1. Heat coconut oil in a pan until shimmering

2. Break the eggs into the oil


4. Cook the eggs for about 2 minutes, basting the uncooked parts of the egg whites with hot oil until cooked and puffy

5. Transfer to a plate and serve


wee

k 8 Quick Start

ShakeSERVES 1

+ Ingredients



+ Directions


2. Enjoy!


wee

k 8 Fennel

SaladSERVES 4

+ Ingredients

• 12 fennel bulbs, steamed, thinly sliced

• 4 tablespoons fresh lemon juice

• 4 grapefruit, diced• 4 tablespoon extra-virgin

olive oil• chopped mint or coriander• 1 tablespoon pine nuts

+ Directions

1. Mix all the ingredients together in a bowl and chill.

2. Serve topped with pine nuts.


wee

k 8

Veggie Avocado Toast SERVES 2

+ Ingredients

• 1 tablespoon coconut oil• 4 spears asparagus,

chopped • ½ cup sliced peppers • ½ red onion, sliced• 2 tbsp. fresh lime juice • sea salt and black pepper• 1 avocado• 2 eggs, fried• 2 slices toasted gluten free

bread

+ Directions

1. Heat coconut oil in a skillet and add asparagus, pepper, onion and seasoning

2. Sauté the veggies for 5 minutes and stir in lime juice

3. Cook for 2 minutes

4. Top toasted bread with mashed avocado and layer on sautéed veggies

5. Top with fried egg and serve


wee

k 8 Red Beans &

RiceSERVES 4

+ Ingredients

• 1 cup brown rice• 3 cups cooked kidney beans • 3 garlic cloves, minced• 1/2 yellow onion, diced• 1 cup diced celery• 1 ½ cups chopped green

pepper• 1/2 tsp cayenne and red

pepper flakes• 1 tbsp. mixed herbs (bay

leaf, sage and oregano)

+ Directions

1. Follow package instructions to cook rice until tender

2. Combine all ingredients, including rice, in a pan over medium heat and cook, covered, for about 30 minutes


wee

k 8 Red Lentil

Soup SERVES 4

+ Ingredients

• 4 cups vegetable broth• 2 tablespoons minced garlic• 1 cup chopped red onion • 1 teaspoon paprika• 1 teaspoon ground

coriander• ½ teaspoon ground pepper• 1 can red lentils, rinsed and

drained• 1 1/2cups chopped carrots• Fresh lemon juice• Fresh coriander, chopped

+ Directions

1. Add vegetable stock to a saucepan and stir in garlic, onion, paprika, coriander and ground pepper; bring to a gentle boil

2. Boil for about 5 minutes and then add in lentils

3. Simmer for about 15 minutes and then add in chopped carrots

4. Cook, covered, for 15 minutes more or until lentils are tender

5. Serve in bowls garnished with fresh lemon and chopped coriander

6. Enjoy!


wee

k 8

Courgette Pasta with Sundried Tomatoes SERVES 2

+ Ingredients

• 2-3 courgette, shredded • ¼ cup roasted unsalted

almonds • 1 cups tightly packed basil

leaves • 2 Tbsp. extra virgin olive oil • 1 TB lemon juice • ¼ cup sundried tomatoes • Salt and pepper, to taste

+ Directions

1. With a spiralizer, mandolin, or peeler – cut the courgette into long noodle shaped pieces and set aside.

2. In a blender, place all of the other ingredients except olive oil and sundried tomatoes and process for 5 seconds.

3. With machine running, drizzle in the olive oil until blended.

4. Place all ingredients (including courgette) in a bowl.

5. Stir in sundried tomatoes.

6. Toss and serve.


wee

k 8

Beans & Spinach TacosSERVES 4

+ Ingredients

• 2 tablespoons coconut oil• 4 tablespoons canned

kidney beans, rinsed • ½ red onion, chopped• 1 garlic clove, minced• 1 bag fresh spinach• 3 chopped tbsp. parsley • 1 medium tomato, chopped• ½ avocado, sliced • Salt & pepper • 4 corn tortillas

+ Directions


2. Add onion and garlic and sauté until tender

3. Stir in spinach and cook until wilted

4. Divide spinach among four corn tortillas

5. Top each tortilla with beans, sliced avocado, tomato and fresh parsley



wee

k 8 Quick Mexi

DishSERVES 4

+ Ingredients

• 1 ½ cups cooked brown rice• 2 cups chopped spinach• 1 cup cooked black beans• 1 avocado, thinly sliced• 4 tbsp. organic salsa

+ Directions

1. Cook rice in a pan of salted boiling water for about 30 minutes or until tender and all liquid is absorbed

2. Fluff the rice with a fork and set aside

3. Place spinach on serving plate and add cooked rice

4. Top with black beans, organic salsa and avocado

5. Serve


wee

k 8

Spiced Carrot Soup With Celery SERVES 4

+ Ingredients

• 2 tbsp. coconut oil• 2 sliced leeks• 12 chopped carrots• 12 sticks chopped celery• 2 knobs of ginger• 4 cups of water

+ Directions

1. Heat coconut oil in pan over medium heat

2. Stir in leek, carrot, celery and ginger

3. Sauté, stirring, for about 6-7 mins or until veggies are tender

4. Add water and cover; bring to boil

5. Lower heat and simmer, covered, for about 20-22 minutes

6. Transfer to a food processor and process until smooth

7. Serve hot


wee

k 8 Italian Rice

Salad SERVES 4

+ Ingredients

• 2 cups vegetable stock• 1 ½ cups brown rice• 1 tbsp. basil, shredded• 1⁄2 red pepper, diced • 1 tsp. capers, rinsed• 1 tbsp. black olives,

chopped • Handful of baby tomatoes• 2 tbsp. extra-virgin olive oil • 1 tbsp. red wine vinegar

+ Directions

1. Follow package instructions to cook rice in vegetable stock. Drain and let cool

2. Stir in the remaining ingredients, except olive oil and vinegar

3. In a small bowl, mix vinegar and olive oil; mix through the salad

4. Serve


wee

k 8 Vegetable

Stir-frySERVES 2

+ Ingredients





+ Directions







wee

k 8

Cauliflower Egg Fried Rice SERVES 2

+ Ingredients

• 1/2 Cauliflower Grated (or use blender)

• 1tbp Organic Grass Fed Butter

• 1/2 Cup of Frozen Peas• Pinch of rock salt• 1 Egg

+ Directions

1. Grate Cauliflower (or blend) and place into non-stick frying pan with the butter

2. At the same time you can add the egg, peas and salt

3. Then fry the mixture until slightly golden. (8-10min)

For more, visit:busymumfitness.com

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